Tag Archives: ironman

Kona travel log

Travelling to the other side of the world to race is hard at the best of times, but travelling with 2 children and a cold is not so much fun, 2 days before we left for Hawaii I started getting cold symptoms, so had to abandon my training plan. Patrick and I spent Wednesday packing, just before picking up Milo from school we had a call saying that our flight had been changed to a BA flight, and that we were leaving from T5 instead of T2/3, which meant trekking across the airport with our bags and bike. It actually wasn’t too much hassle just a bit of an annoying deviation.

 

Once Devon had had his scissors confiscated and my mysterious powders had been checked out, we were through security, and refilling our water bottles. I had a timetable for drinking, moving around and eating throughout the journey, which I stuck to and I think it would have made a big difference had I not had a cold. The boys were fantastic on the flight, courtesy of screens. It was easy to clock the athletes on the flight wandering around eating fruit and vegetables and refilling water! We arrived in the evening in Hawaii and attempted to fit the bike box in the SUV we had hired, it didn’t fit but they upgraded us to a minivan. Patrick managed to negotiate the HUGE vehicle to our apartment in Kona and it was straight to bed.

I woke up in the morning with a really tight throat from the air con, and messaged Mark to let him know. I wasn’t meant to be training anyway for the first couple of days but it was so difficult seeing triathletes everywhere swimming, riding and running when I was still coughing and jet-lagged. I had all these images in my head of me swimming out to the coffee boat, cycling on the queen K and running on Ali-i drive to practise and acclimatise but this wasn’t going to happen, and getting my head around this was not easy! Although we managed to get our shopping done once we’d recovered from the shock of the prices.

 

So the next few days were spent snorkelling, and avoiding getting sunstroke. Tuesday was a busy day, the first day of registration, the keiki dip n dash, and the parade of nations.

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Tired boys.

I was still coughing on Wednesday so it was off for some snorkelling and a bit of culture.

 

On Thursday we planned to ride up to Hawi so I could do a ride from there, as that is where it is usually windy. Mark said it was Ok to ride easy, for up to an hour so I rode down the hill for 20 mins and then back up to Hawi. It was good to finally get out on the bike, and feel what the wind was doing. Afterwards we walked down to a beach, where Patrick and Milo managed to get stung by Portuguese man of war!! Which didn’t really help my stress levels!

The next day I managed a swim and a short run. I bumped into a women who I had chatted with at the parade of nations, and we exchanged numbers and wished each other luck. I racked up in-between swimming and running. So all that was left to do was try and get some sleep before the big day. Race report coming up!

Not a bad location for pre race swimming ūüŹä#kona #konaaquatics #imworldchampionships #imkona #swimmingpool #swimming

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How do you define success?

Success conjures up many images, and is not defined in the same way for everyone. When racing, success, in its most basic terms is measured by your result. But is that really success? Some of the times that I feel the most accomplished is not necessarily when I have done well in a race. If the competition was not there, and it was an easy win, then it is not as satisfying as when I have overcome mental blocks, or pulled myself back from negative thoughts or a dark place.

We all have different circumstances and lives, measuring yourself against other people is at best futile, and at worst damaging to your mental health. So how do you measure your own success? or find ways of celebrating the small things? First you need to have a clear idea of what you want to achieve. It may be, a PB, it may be, just finishing a race in brutal conditions (I’m thinking Ironman Wales this year!), it may be, managing to balance your life, so you have time to do the things that you really want to, or overcoming a fear.

All of these things are valid ways of celebrating what you have achieved, and if things don’t go well in a race there are always things to take away from it, there will have been some success somewhere, you just may need to look for it. Find a way of being proud of yourself, and you will be successful.

If you did race Ironman Wales at the weekend, then here are some stats about the race and the amount of DNF and time differences to other years that you may find interesting. I’m sure when looking at them you will find something to be proud of!

http://www.coachcox.co.uk/2017/09/11/ironman-wales-2017-age-group-results-kona-qualification/

March (The road to Kona)

After I had written my last blog I had started back up with some easy training, but after 3 days I started sneezing again so had to rest again, I found this very hard and felt like all the fitness that I had was going out the window, even though I know it is not the case.

The last 2 weeks of February were very stressful at home, and on top of any training stress must have pushed my immune system over the edge. If you want to read more about stress and how it affects you then there is a useful article about it here. At least I have still been able to get to my weekly yoga class, which is invaluable, and on 1st March I felt ready to start training again with just under 4 weeks until the Mumbles Duathlon

I entered the Daffodil ride that week and was planning on riding, but issues at home again stopped me from riding. It was a tiring and emotional day, however I tried to look on the positive side and thought that there must be a reason that I didn’t do the ride!! (Not easy)

Going in to the Duathlon things settled down a lot and I managed to get a decent months training under my belt. My swim and bike are still generally tracking higher than this time last year so I’m still making improvements which is great!

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At Mumbles I had a pretty good race, coming in 2nd overall and 1st FV, race report is here. Then it was an easier week and back to it, in time for the Easter holidays which will be interesting!

Letting the dust settle

A week of relaxing and contemplating

(To skip straight to my Ironman Wales race report click here)

It has¬†been a week since I completed Ironman Wales, and I have spent the week doing gentle walking, and a couple of swims. I haven’t really considered next year yet, but I have learned a few lessons from the race. The race itself was a fabulous day, the weather was perfect, the support on the course was incredible, and I would love to experience it again.

Sams amazing banner, thanks :-)

Sams amazing banner, thanks ūüôā

One of my pre race mantras was “through my race I learn”, so here I go‚Ķ Overall I was really pleased with my result. The swim was hard work, I knew I would be slower than hoped but I still came out in an OK time. I pushed myself on the bike, and stayed in the right power zones.

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What the book says!

 

Power zones

What my power looked like.

I still think my Variability index was a bit high, there were a few instances when I went way over threshold, but it was so hard to keep a lid on it when everyone was¬†cheering and you are going uphill, however¬†my V.I. was 1.08 compared to 1.11 at¬†Wimbleball last year so I’m pleased with that. My¬†intensity factor on the bike was .73, and it should be between .70 and .76 so that was spot on.

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Power graph, power dropped off towards the end, but not too much!

The run was OK, I had wanted to run about an 8:30 min mile, and thought I may be able to go quicker. You can see that I sustained it for the first 2 laps then didn’t manage to keep up the pace, my heart rate dropped, and I was just trying to keep¬†going.

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Pace and heart rate dropping

pace dropping from halfway

 

When I finished I wandered around for a bit before realising that all I wanted to do was lie down.

Feeling rough

Feeling rough

I ended up in the medical tent and had 2 drips. Looking back now I started to get a headache on  the second lap of the bike from Carew to Cross Hands. I thought it must have been because I was tired, as I was still drinking and peeing. (I peed 4-5 times on the bike) I had calculated the liquids that I needed and I had enough water (7 bottles). I used electrolyte tablets in my water, but after a bit of research I may have lost too much salt. Next time I will pay attention to any headaches! And carry salt tablets.

Saying all that I still had a brilliant day and was within my goal time, I did my best, and next time…..well I will learn from my experience!

My plan

My plan

 

 

A week to go.

Last minute anxieties

A¬†few weeks before a race I start thinking “If I had‚Ķ‚Ķ. it would make my life better” Cue ordering unnecessary stuff. I have so far accumulated energy drink, gels, tyres, and new gloves. The energy drink I won’t use as I haven’t used it in training, the gels I will use, as I have had them before (but I accidentally ordered 3 lots!) and the gloves are not as nice as my old ones. However I did need new tyres.

Moral of the story, “new things will¬†not make me faster”, (repeat, repeat, repeat)

Crazy cooking woman

I also get obsessed with cooking, and have started making yummy things to take on the bike, which I have blogged about here.¬†I did just read in Tri220 that Chrissie only has energy gels, drink, and some dark chocolate on the bike and can’t understand how anyone can eat sandwiches etc on rides, as she is working too hard. “Must try harder on the bike”, (repeat, repeat, repeat) Anyway I made the most of the fantastic weather and sat out on the lawn to calculate my intake of food for the bike leg, and have now planned out what I am taking.

Like summer again!

Like summer again!

Time to take stock

So its time now to reflect on what I have done up to this point and hope that I have a good day next week. I feel ready, but also still wondering if I have planned my peak and taper right, (need to get rid of a few gremlins here!), We will see on race day. I will give it my best.

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Dyfi Enduro 2014, feeling tired.

Dyfi Enduro 2014

The Bank Holiday weekend was our annual trip to the Dyfi Enduro. I didn’t manage to take the camera, as I had enough to worry about, but I got a few snaps. There is a good write up of the event here, and my race report is here,¬†I took it steady and was quite pleased that I was 2nd female in the distance that I did. (I did the shorter loop) Afterwards I also noticed that my neck, shoulders and back were not so stiff as usual, must be due to the strength and conditioning work that I have included in my training this year, its amazing what a few press ups will do. However I’m feeling the effects of staying up late, camping, and off roading, so have adapted my training for the week!

Time and result

Time and result

Comparison between this year and last years data

Comparison between this year and last years data

Back to it

I tried to do a tempo run on Tuesday but my legs were not feeling it, so I eased off and cancelled my swim plan hoping for a better session on Wednesday. My swim on Wednesday was pretty lethargic too!

If you are interested heres the data!

If you are interested heres the data!

My plan is for quality workouts, so I missed my long ride and opted for a shorter turbo session with focussed intervals instead, I spent most of the morning (when I should have been on the turbo) faffing about with the computer.

I decided to do a job that I had been putting off instead and went up to get an old bikes bottom bracket removed at AWP engineering. I watched two men struggle with my seat post for about half an hour, which was quite interesting, then got home to do my turbo, finally. I’m quite looking forward to doing up the bike though, its slowly getting there!

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Work in progress

The Preseli Beast

I’m very excited to have entered The Preseli Beast,¬†well the beast bach anyway, I had a look at this race last year and thought it looked fun, but I haven’t been doing the run mileage to be able to do the long one, and I would also probably set myself up for an injury again! Will be a good run though ūüôā

Bucket list, collecting data, and Level 2 assessment complete

Bucket list

Finally entered Ironman Wales (woo hoo!!), which led to the list. I have been contemplating making a list of triathlons that I aspire to do one day, so I thought I’d put it in writing, so that I stop obsessing about them! In no particular order

At that point I will stop, as I know there are lots more I’d love to do….

Collecting data….again!

Not Garmin data, but race data, I have been trawling the internet to find old race results, so that I have a copy of them, here it is;

2007

Fishguard Pembrokeshire Sprint Triathlon   7th female, 45th overall

2008

Bala Standard distance 29th female, 275th overall

Gower Peninsular Triathlon (sprint) 4th female, 50th overall

Pretty sure I did an xterra sprint event at Resolven, but can’t find the results, and an off road Duathlon at Margham park which I was 2nd female in.

2009

Had a baby!

2010

Fed baby

2011

Activity Wales Gower Sprint 3rd in category 7th female, 95th overall

Must have done something else this year, but can’t remember!

2012

Pembrokeshire Duathlon 2nd female, 28th overall

Tri Exercise Pembrokshire Coast Triathlon (standard) 4th female, 39th overall

Kinetica Gower Triathlon (sprint) 1st female, 50th overall

Anglesey Sandman (standard)1st female, 32nd overall

2013

Pembrokeshire Duathlon 2nd female, 22nd overall

Seen to help Slateman Triathlon (standard) 5th female, 70th overall

Ironman 70.3 UK Wimbleball 21st female, 6th in age group, 266th overall

Level 2 British Cycling assessment

Completed my assessment in Carmarthen and passed, so very pleased with that, and then had some fun doing cyclocross with the family on Sunday at Clerkenhill. The sun was out, so we had a lovely day, and all managed to have a race.

Devon, enjoying the race.

Devon, enjoying the race.

Short Ironman loop

On Thursday I had a go at the short Ironman loop to see how fast I could go with a relatively easy effort. It was pretty windy, thats my excuse anyway, and also not being on the bike much recently. Theres a lot of work to do before next year, but I’ll leave it for now!!